If you are on a personal quest to lift and tone your gluteus maximus you might want to make lunges your new best friend. Lunges can be performed just about anywhere and you can do them with or without dumbbells, standing still or walking, level on the floor or elevated with a step or stair. In addition to lunges, squats and bridge-style butt lifts, are also effective for firming, toning and lifting the butt.
Stationary Lunges
If you want to make your lunges a little more challenging, hold a pair of 8- to 10-pound dumbbells in your hands. To begin this exercise, stand with both arms hanging down by your sides, stand up tall, keeping your spine straight and your shoulders back with your buttocks tucked in and your abs contracted. Lunge your right foot out in front of you as you simultaneously bend your back knee toward the floor. Before you continue, check your posture. Your front knee should be bent into a 90-degree angle and directed over the middle toe of your right foot--when you look down you should be able to see your shoe laces. Your back heel should be off the floor with the ball of your foot pointing straight ahead and your knee should also be in a 90-degree angle. Now, squeeze your glutes and push off the front foot and return it to standing. Lunge forward with your left foot, bend and push back to standing. Alternate lunges for 10 to 20 repetitions on each leg.
Ball on Wall Squats
To perform this exercise, you will need a stability ball and a solid wall surface. Place the ball behind the arch of your back up against the wall so that it comfortably fits in between your shoulder blades and butt. Your feet should be in front of your shins, legs straight and spine straight, as you lean back into the ball. Breathe in and as you exhale, slowly lower your hips by bending your knees into a squat position so that your knees are in a 90-degree angle. Tilt your pelvis and squeeze your buttocks muscles in deeply. Be careful not to allow your hips to go lower than your knees. Pause for a moment and squeeze your glutes as you return to standing. Perform 20 to 30 repetitions with your knees forward as in sitting in a chair. Rest for about 30 seconds and then perform 20 to 30 repetitions with your knees opened wider than your hips.
Reverse Elevated Lunges
This particular exercise is very effective in targeting the muscles in the gluteus maximus and is the favorite butt exercise of many personal trainers. If you want to really challenge yourself, hold a pair of 8- to 10-pound dumbbells in your hands. Stand with your back to a 4- to 6-inch high step, stair or hearth. Place your right foot behind you on the step with your heel up and your left foot lunged out in front of you with your knee lined up over the toe. Keep your shoulders back and your spine straight with your buttocks and abs tucked in. Simultaneously bend both knees until your back knee reaches a 90-degree angle. At the peak of the contraction, tilt your pelvis forward, squeeze your buttocks in deeper and hold the contraction as you return to starting position. Perform 20 to 30 repetitions with your right leg on the step then switch to your left leg.
Stability Ball Bridge Butt Lifts
This exercise uses a stability ball and because you will be on your back, you will want to perform it on a mat or soft padded surface. Lay down on your back and place your feet hip-distance apart with knees bent on top of your stability ball. Place your arms down beside your hips with your palms down. Inhale and as you exhale, tilt your pelvis and squeeze your glutes as you slowly lift your hips up as high as they will go. At the peak of the contraction you will be resting on your shoulder blades only with your body in a straight line from your knees to your head. Lower and raise your buttocks about 8 inches for 20 to 30 repetitions, rest and repeat for two more sets.
References
- Ace Fitness: Knee Movement and Proper Form During Lunge Exercises
- "Total Body Toning: The At Home Plan"; Joely Johnson; 2000
- "Stability Ball Training: A Guide For Fitness"; Christine Cunningham; 2003
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